Statistics say that around 550.000 people are dying each year from sudden cardiac arrest. Mostly, only the defibrillator can reanimate the person. That’s why you can increasingly hear about such kind of activity as cardio fitness. This technique helps to protect your heart against different kinds of heart diseases and also to burn calories and become slim. And today we’ll try to explain these useful techniques.
1. Home exercises:-
This category stands on the first place just because the large amount of people prefers exercising at home. This type of activity depends mainly on how hard you’ll work.- Jump rope:-This type of activity can burn you about 200 cal. During 20 minutes. This is great cardio training; it requires no special equipment and no special skills. All that you need for this training is a rope, the pair of good shoes and patience.
- Outdoor exercises:- This type of activities has endless variations, because you can walk, run or do exercises on the fresh air. Running can burn you about 300 cal. within 30 minutes.
- Boxing:- This type of activity can burn you about 100 cal. in 10 minutes, because it’s extending your legs and arms all the time during punching.
2. Swimming.
This is the perfect choice for people who would like to be slim and to have the trained and strong heart. 30 minutes of an enjoyable swimming can burn you about 400 cal. To improve your swimming you need to make the following:- Choose the good technique:- The thing is that if you’re trying to swim with a bad technique, you’ll simply lose your energy, that’s why the good technique is important.
- Swim frequently:- You need to make a swim workout once or twice a week.
- Wear a swimsuit:- If you want to improve your swimming technique, use the good and comfortable swimsuit, because the “bikini” or the “baggy beach shorts” will only hinder you.
3. Aerobic step.
This type of exercising can burn you about 400 cal. within 30 minutes. But this is possible only in case of the intensive sessions. The best way to train is to download and use the video guide. There’re several aerobic techniques:- Step ups:- The platform must be at least 15 inches high. Such height is enough to activate your muscle fibers. If you want to receive more effect, take the weight in your hand. - Side step ups. If you feel pain in your knees, then you make this exercise wrong. It can be because of too high platform or because you’re trying to exercise too fast.
- Sit and stands:- This exercise may seem too simple, but it can perfectly train your heart and your muscles. But don’t try this exercise if you have health problems with your back.
- Jumping jacks:- to the step. Jumping jack is a perfect exercise but it can be much better if you’ll add there a step. If you feel pain during exercising, try to make the platform lower.
- Burpees on the step:- This is a best cardio exercise, but not every person can make it correctly. That’s why you need to follow the guidelines with all the attention.
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